Tex | 20.09.2012

Green Beret Foundation Workout Fundraiser tonight at 7pm! All classes will be doing the workout and are encouraged to come by and cheer on our participants and join us in celebration afterwards! We have reached our fundraiser goal of $1000, and are going to continue supporting this great cause all day. If you would like to contribute further our donation page can be found here! Look forward to seeing everyone tonight!

“Best Specialty Gym of 2012″ voting closes Sept. 27th. Hurry up and vote! and again!

SWOD:

Power Clean 3RM

Green Beret WOD:

Complete three rounds:

40 seconds of One Arm DB Thruster 50 lbs
Rest 20 seconds
40 seconds of Box Side Steps
Rest 20 seconds
40 seconds of Sledge Hammer Strikes
Rest 20 seconds
40 seconds of Athletic Position Burpees
Rest 20 seconds

*Spend 40 seconds at each of four stations, with 20 seconds of rest between stations. This will result in a four-minute round. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep.

*For thrusters and hammer strikes you can use any arm and do not have to switch. You can do all the reps and all rounds with a single arm or mix it up to use both arms.

Post loads and reps to comments.